As you age, it's common to find a bit more fat around your middle than you're happy with. Unfortunately, the physical effects of aging --- such as reduced muscle mass, joint pain and reduced bone density --- can make it harder to lose weight. Focus on getting healthy and you'll see improvements in your body.
Weight and Mortality Risk
In younger people, being overweight carries a higher risk of death from associated diseases, like heart disease and certain types of cancer. Overweight seniors, however, may have the advantage. A study by the Western Australian Centre for Health and Ageing shows that in both men and women who were between 70 and 75 years old, those who were overweight according to body mass index had a stronger chance of living than those who were a normal weight.
Benefits of Exercise and Weight Loss
Your weight may be literally weighing you down. If you were to lose weight, you would reduce the strain on your joints, which can reduce or eliminate pain. Cardiovascular exercise will build up your heart muscles, making heart failure less likely. Striving for weight loss will make you more active, which improves your chances of living longer and allows you to socialize with others who feel the same way.
Muscle Training
Your body loses muscle as it ages. This alone results in a higher body fat percentage, but it also decreases your metabolism, causing you to gain even more weight. Build your muscles with weight training exercises. You can do arm exercises with small hand weights and do squats to build your leg muscles. Alternatively, a nearby gym will have weight machines that are easy to use. Ask a worker to show you how to set each of the machines for your body.
Cardio Exercise for Seniors
You may not be in good enough shape to go for a jog, but that shouldn't stop you from exercising. Swimming and water aerobics are ideal exercises for seniors because the water makes it easy on your joints. A recumbent exercise bicycle offers a wider seat for comfortable sitting while you get cardiovascular exercise. Look into yoga classes designed for seniors, which will use positions that you can safely do. If you don't want to join a gym, you can simply go for a walk near your home.
Good Nutrition
You won't lose weight if you don't pay attention to your diet. Avoid commercial frozen meals, which are often high in calories and salt. Instead, make your own healthy meals using whole grains, lean protein and fruits and vegetables and then freeze in single-serving portions for easy eating later. Choose fruits or vegetables as your between-meal snacks. Keep a food diary to count the number of calories that you are eating.
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